Curry: My Clean Recipe

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Friday night take-away eat your heart out!

Here is my version of a clean curry – one of my go-to comfort foods. This curry is gluten/dairy/egg free and made with whole-food ingredients.

The recipe serves three people with a generous portion. Based upon the ingredients I used, the approximate macros per serving are as follows; 400 calories, 9g fat, 26g carbs, 55g protein and 7g fibre. This does not include the added rice or cauliflower rice that you may choose to serve your curry with.

Ingredients: 

  • Coconut Oil (to cook – I use about 3grams)
  • 6 garlic cloves – minced
  • Thumb of fresh ginger – grated or finely chopped
  • Thumb of fresh turmeric – grated or finely chopped
  • One stalk of lemon-grass
  • One large onion
  • 450g chicken (about 4-5 chicken breasts)
  • 1.5 tablespoons curry powder (I use Schwartz Hot Curry Powder)
  • 1 teaspoon dried turmeric
  • 1 teaspoon garam masala
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chilli flakes
  • Tin of chopped tomato
  • One and half cups of petite-pois
  • One cup (250ml) of stock (I use homemade chicken stock)
  • Generous handful spinach (optional)
  • One tablespoon Bragg’s liquid aminos

To Serve:

  • 1 Head of cauliflower – to make cauliflower ‘rice’ or serve with brown basmati.

Method:

  1. Melt some coconut oil on a medium-heat and add the garlic, ginger, fresh turmeric and chopped onion to the pan. Break the lemon grass stalk in half and add it too (this will be removed before serving). Allow to cook until soft, stirring occasionally – about 8-10 minutes.
  2. Add the thinly sliced chicken to the pan and mix.
  3. Next add the dried spices – turmeric, paprika, garam masala, chilli flakes and curry powder and mix for about two minutes.
  4. Reduce heat to medium-low and place a lid on the pan while the chicken cooks. Stir occasionally to make sure chicken doesn’t stick to the pan.
  5. After about ten minutes remove lid from pan and add the tinned tomato, stock, liquid aminos and petit-pois and spinach.
  6. Bring to the boil before reducing to a simmer without the lid on a medium heat for about 30 minutes. Remove lemon grass stalk before serving.
  7. To make cauliflower rice simply wash and roughly chop a head of cauliflower, add it to your food processor and pulse until you get the consistency of rice. I usually cook this by spreading it on a baking tray and roasting for about 15 minutes at 180 degrees. Otherwise serve with brown basmati rice.
  8. Enjoy!

The Clean Coconut x

curry

Lasagne: A Low Carb & High Protein Recipe

For this lasagne recipe I have exchanged the pasta for courgette slices and the typical calorie-laden white sauce for a high-protein, lower fat, creamy mix. This lasagne is also gluten-free. In fact, I actually much prefer this to standard lasagne!

lasagne

This recipe will make about 6 slices of lasagne depending on the dish you use. Approximate macros per slice are; 339cals, 34g protein, 11g carbs, 15g fat.

Lasagne Ingredients:

  • 500g Steak Mince (preferably organic/grass fed – I used Mullan’s Organic Farm steak mince which I got from St. George’s Market in Belfast)
  • 1 medium red onion
  • 1 carrot
  • 2 celery stalks
  • 6 garlic cloves
  • 2 courgettes
  • 100g mushroom
  • 15 fresh basil leaves
  • 1 tablespoon dried oregano
  • 500ml pasata
  • 3 tablespoons tomato purée
  • 500g quark
  • 4 tablespoons very finely grated parmesan
  • 50g high protein/low fat cheese – optional* (I use Myprotein High Protein Cheese)
  • Salt and black pepper to taste

*I use this particular cheese because it allows me to make my lasagne extra-cheesey without adding excess fats and calories to the recipe. However, feel free to substitute with your cheese of choice e.g. additional parmesan.

Lasagne Method:

  1. Fry the mince off in your pot – you will use the fat from the mince to cook the veg rather than using additional oils.
  2. Chop the carrot, celery and onion very finely and add to the pot along with the 6 minced garlic cloves. Add the oregano, stir and allow to cook on a medium heat for about 10-15 minutes.
  3.  Whilst the mince and veg are cooking, slice your courgette length-ways into long strips using a potato peeler.
  4. Mix two tablespoons parmesan with the quark to make the “white sauce”. Set aside for later.
  5. Once your veg have begun to soften, add 3 tablespoons of tomato puree and stir. Next add the pasata. Turn up the heat to boil and reduce to a simmer.
  6. Tear up the basil leaves and stir into the mix. Add some pink Himalayan salt and ground black pepper to taste.
  7. Preheat the oven to 200 degrees.
  8. At this stage, I blend the whole tomato-mix with a hand blender so that the veg etc are smooth.
  9. Slice and add the mushrooms, stir together and allow to cook for another 5-10 minutes on a medium-low heat.
  10. Begin to layer the base of your lasagne dish with the sliced courgette, followed by the tomato-mix. Next add a layer of the “white sauce”. Continue layering in this manner until you have used up all of your courgette/tomato sauce/white sauce.
  11. Top your lasagne with the remaining parmesan and, if using, grated Myprotein cheese. Pop into your preheated oven and turn heat down to 180 degrees. Cook for 30 minutes.
  12. Enjoy!

lasagne

Low Carb Tacos: A Raw, Vegan Recipe

 

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I first tried vegan nut tacos with walnut ‘meat’ when I undertook My Vegan Challenge back in August 2015. Many of the recipes I followed at that time were from Marco Borges’ vegan plan which was made famous by Beyonce. When I made Borges’ walnut tacos I changed the recipe slightly by using Savoy Cabbage leaves to wrap my tacos – I much prefer this as I find romaine lettuce far too messy. Cabbage leaves are much more sturdy and easier to wrap. I really loved the idea of the walnut tacos and I especially loved the low carb addition of the cabbage leaves as opposed to a grain-based wrap. After having them a couple of times I began to feel like the walnut taco filling could be made even nicer with a different combination of ingredients.

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I decided to try my own version of the vegan nut tacos by changing up the ingredients to create a different flavour for the filling. Instead of walnuts I used a combination of almonds and sunflower seeds, as these are much higher in protein than walnuts. When I’m cooking vegan or plant-based recipes I’m always conscious of the amount of protein they provide and I prefer my version of the tacos because of the elevated level as compared with the original recipe I used. I also prefer the flavour combinations of my version!

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The best part about this low carb recipe is how truly easy and quick it is to make! And its totally filling too. A great lunch or dinner, particularly when you are stuck for time.

Low Carb Tacos: The Recipe

Serves: Enough for 2-3 people

  • 100g almonds
  • 100g sunflower seeds
  • 4 garlic cloves
  • 1 shallot
  • 1 teaspoon coriander
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chilli flakes
  • 1 tablespoon coconut aminos (Can be subbed for Braggs liquid Aminos or if you have neither use a half teaspoon of pink Himalayan salt).

To Garnish and Wrap:

  • Large Savoy cabbage leaves (2 per person)
  • 1/2 an avocado per person
  • 3 Cherry Tomatoes per person
  • Black pepper
  • Coriander
  • Lime

 

Method:

  1. Add all the ingredients for the taco ‘meat’ to a blender or food processor to mix.
  2. Cut the thick stem out from the middle of you cabbage leaves  and arrange the two leaves on top of each other at opposite ends as pictured below;
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    Divide your taco ‘meat’ among the cabbage wraps and tops with chopped avocado, tomato, black pepper, coriander and a squeeze of lime.

  4. Wrap up nice and tight and cut in half.
  5. Enjoy!

The Clean Coconut x

P.S. Read more about My Vegan Challenge by clicking here. 

low carb raw vegan

 

Recipe: Indian Dal

 

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This recipe is vegan, gluten-free and packed with goodness. Its also really addictive and one of my favourite recipes to make (and eat!). I’m not vegan but I did complete a week-long Vegan Challenge in August 2015 which I blogged about at the time. Trying a variety of vegan dishes inspired me to get creative in the kitchen with plant-based cooking. This is one of the recipes I came up with and it has proven popular even among the most dedicated meat-eaters of the family! It is one of my favourite comfort foods.

recipe, vegan recipe

This recipe makes one big pot or about 4-5 servings. I tend to always make the larger amount and just freeze whatever is left over in portions. More often than not though, nothing is leftover!

Indian Dal: The Recipe

Ingredients:

  • 1 tablespoon Coconut Oil
  • 1 teaspoon Mustard Seeds
  • 4 large Cloves of Garlic
  • A thumb of fresh Ginger
  • 1 Large Onion
  • 4 Carrots
  • 3 Celery Stalks
  • 1 teaspoon Cumin
  • 1 teaspoon Coriander
  • 1 teaspoon Pink Himalayan Salt
  • 1 teaspoon Cayenne Pepper
  • 1 teaspoon Ground Cinnamon
  • 2 teaspoons Turmeric
  • 2 tablespoons Curry Powder (I use Schwartz Hot Curry Powder)
  • 1 1/2 Cups of Lentils
  • 1 cup Frozen Peas
  • 1 tin of Chickpeas (rinsed)
  • 1 tin of Tomatoes
  • 4 cups of Vegetable Stock
  • 2 teaspoons Liquid Aminos (Can use gluten-free Tamari also)
  • Splash of Balsamic Vinegar

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For the Salsa Dressing:

  • Lime
  • Curly Parsley
  • Avocado
  • Tomato

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Method:
  1. Place a large saucepan on a medium-high heat and add the coconut oil and mustard seeds. Fry for 1-2 minutes or until the mustard seeds begin to pop.
  2. Add chopped onion, minced garlic and ginger the pot and fry off for about 3-4 minutes until softened.
  3. Next add the finely chopped celery and carrot to the pot and allow to cook for about 5 minutes, stirring consistently.
  4. Add all of the spices to the pot; a teaspoon each of cumin, coriander, himalayan salt, ground cinnamon and cayenne pepper. (Note that the addition of Cayenne pepper adds a significant amount of heat to the dish and if you do not like it too hot then you should reduce the amount to a half or quarter teaspoon accordingly). Also add in the 2 tablespoons of curry powder – I really love the Schwartz hot curry powder in this recipe.
  5. Allow the veg to cook in the spices for a few minutes, continuing to stir, and then add the stock and lentils. I usually use a variety of lentils to make up the one and a half cups. For colour, I like red lentils as pictured below.
  6. Add the tin of tomatoes and frozen peas and turn up the heat to a boil before reducing to simmer.
  7. Allow the mixture to simmer and reduce for about 20 minutes or until the lentils are fully cooked. Stir every so often.
  8. Whilst the lentils are cooking prepare your salsa. Per person you will need half a large avocado and one tomato both chopped into cubes. Sprinkle with chopped parsley and the juice of half a lime (increase amounts per person as neccesary).
  9. Once your lentils are fully cooked, stir in the rinsed chickpeas, and add the liquid aminos and a dash of balsamic vinegar. (If you don’t have liquid aminos you can use gluten-free tamari, or if you don’t mind the gluten you can use soy sauce).
  10. Serve in a bowl, topped with salsa and a slice of lime.
  11. Enjoy!

The Clean Coconut x

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